Umami Nut and Seed Crackers (Low FODMAP)

10 Minutes Prep • 50 Minutes Cook • Low FODMAP • Gluten-free • Dairy Free • Vegan • Serving size 3 - 4 crackers • Ok to make ahead: Steps 1-4

If you know me, you know I always have seed crackers on hand. And if I’m running low, you’ll find me in the kitchen whipping up another batch! They are the perfect substitute for flour-based crackers and they add a ton of healthy ingredients and plants to your diet. In fact, this recipe includes 15 different plant-based ingredients! I have published a couple of versions of this recipe before, but because I make them so often, the recipe evolves and improves each time. So, I have to share this latest version with you!

Ingredients

3/4 cup raw sunflower seeds

3/4 cup raw pumpkin seeds

1 cup ground macadamia nuts

1/4 cup chia seeds (I use white but you can use any color. These are important - they hold everything together.)

1/2 cup whole flax seeds (any color is fine)

1 cup sliced almonds (or finely chopped)

1/4 cup flax seed meal

1/4 cup hulled hemp seeds (also called hemp hearts)

1/4 cup sesame seeds

1/4 cup psyllium husk powder (adds fiber and helps the crackers hold together better)

1/3 cup nutritional yeast (adds protein, fiber, B vitamins, and that good umami flavor)

1 1/2 cups hot water

2 tablespoons olive oil (I use Tuscan Herb olive oil for even more flavor)

1 heaping tablespoon dried thyme

1 heaping tablespoon dried rosemary

1 heaping teaspoon cumin powder

1/8 - 1/4 teaspoon cayenne pepper

2 teaspoons Kosher salt

Directions

(1) Prepare: Preheat oven to 325 degrees F. Lay parchment on two large, rimmed baking sheets. Grind the macadamia nuts in your food processor until they are a fine meal, but not quite turning to nut butter. Chop the almonds if you aren’t using pre-sliced almonds.

(2) Mix ingredients: Combine all dry ingredients (including ground macadamia nuts) in a mixing bowl and stir well. Add the water and the olive oil and stir again. Let sit (and stir a couple of times) for a minute or two until most of the liquid is absorbed.

(3) Prepare to bake: Lay a sheet of parchment paper out on a cutting board. Put half the mixture on the parchment sheet then lay another sheet of parchment on top of the mixture. Use your hands to smooth it out as EVENLY and thinly as you can. You want the entire amount to be as close to the same thickness as possible so you don’t overcook/undercook parts of your tray. Transfer the whole thing to your baking sheet and remove the top sheet of parchment.

(4) Score the crackers: Before baking, use a dull knife to score the entire sheet into a grid of about 3-inch square pieces by cutting 3 lines down the length of the pan and 4 or 5 lines across the narrow part of the pan. This helps the crackers cook more evenly and makes it easier to break them into pieces once cooked and cooled.

(5) Bake: Bake for 35 – 50 minutes (depending on how thick they are) until crispy but not burned. Swap your pans from top to bottom in your oven halfway through baking. To check for doneness, lift the parchment up and see if the cracker cracks or bends. If it bends instead of cracking, then cook it a few minutes longer. When done, remove from the oven and let cool. When cool, break into crackers.

(6) Troubleshooting: If your crackers are not all the same thickness some sections may be a bit chewy while others are crisp. Remove from the oven, let cool, and break all the crisp parts off leaving the thicker parts on the pan. Then, simply put them back in the oven and cook for another 5 minutes or so.

(7) Plate and serve: Eat your seed crackers plain as a crisp and flavorful snack or serve them with your favorite cheese, hummus, tapenade, nut butter, or whatever you like.

(8) Storage: Crackers will stay crisp and fresh if stored in an airtight container for up to two weeks (but they are unlikely to last that long because they’re so good!)

Eat and enjoy every bite because you can!

Recipe note: I use Diamond Crystal Kosher salt in all my recipes because it has a wonderful flat and crisp flake that tastes delicious. It is also the least salty salt available so you can use it more liberally as a seasoning than you can table salt or sea salt. If you use another type of salt, you may need to reduce the amount so it is not over-salted. 

Have a question you’d like to have answered? Email me at hello@ibsgamechanger.com

Link note: This post may contain affiliate links for you to easily purchase items that are linked. I may earn a small commission from qualifying purchases but none of this costs you a thing so feel free to use the links! In addition, for some items, I have provided a special discount code for IBS Game Changers so be sure to use the code when you purchase an item to get the discount that has been arranged just for you.

More Deliciously Low FODMAP™ appetizer recipes

Vegan Miso Veggie Bowl (Low FODMAP)

15 Minutes prep • 55 Minutes cook (if using brown rice) • Low FODMAP • Gluten-free • Lactose-free • Vegan • Serves 4 • Ok to make ahead: Steps 1-3

I dare you to try not to love this delicious combination of vegetables, rice, and amazing miso sauce. Even if you’re a devout hater of all things vegan—this one is going to win you over. The combination of crunchy, creamy, and dreamy is simply impossible not to love. So, whip this up for your next dinner with family or friends. You can make the rice ahead of time and keep it warm to save most of the cooking time. Want to make a low-carb version? Skip the rice and add more plants!

Ingredients: Veggie Bowl

1 cup short-grain brown rice, cooked per package instructions

1 cup edamame, cooked per package instructions

1 tablespoon toasted sesame oil

1 tablespoon extra-virgin olive oil

1 pound oyster mushrooms, chopped

1/2 teaspoon each Kosher salt and black pepper, or to taste

1 tablespoon butter (leave out for vegan version)

1 cup red cabbage, sliced thinly

1/2 cup carrots, cut into matchsticks or shredded

1 cup shredded daikon, cucumber, or jicama

1 avocado, cubed

2 cups baby spinach, long stems removed and roughly chopped

Green onion greens, toasted sesame seeds, and sprouts for serving (all optional)

Ingredients: Dressing

1/4 cup garlic-infused olive oil

3 tablespoons toasted sesame oil

3 tablespoons rice vinegar

2 tablespoons gluten-free low-sodium soy sauce

1-2 tablespoons maple syrup (to your taste)

2 tablespoons white miso

2 tablespoons water

2 teaspoons fresh ginger, grated

Directions

(1) Prepare: Get the brown rice cooking. Cook the edamame per package instructions. Chop or shred the veggies as indicated.

(2) Make the dressing: put all ingredients in a blender or glass jar and blend or shake well until smooth.

(3) Cook the mushrooms: In a large skillet over medium heat, add the oil. When the oil is hot, add the chopped mushrooms, salt, and pepper. Sear the mushrooms in one layer (you may have to do 2 batches if your pan is small), browning each side. At the end of the cooking time, add the butter (if using) and let it melt. Toss the mushrooms in the butter. Set the cooked mushrooms aside on a plate.

(4) Plate and serve: Divide warm rice among bowls. (Shallow wide bowls work best for this presentation.) Top with a handful of baby spinach. On top of the spinach, arrange the edamame, cabbage, carrots, daikon, avocado, and mushrooms. Top with scallions, sprouts, and toasted sesame seeds. Drizzle generously with the dressing.

Eat and enjoy every bite because you can!

Recipe note: I use Diamond Crystal Kosher salt in all my recipes because it has a wonderful flat and crisp flake that tastes delicious. It is also the least salty salt available so you can use it more liberally as a seasoning than you can table salt or sea salt. If you use another type of salt, you may need to reduce the amount so it is not over-salted. 

Have a question you’d like to have answered? Email me at hello@ibsgamechanger.com

Link note: This post may contain affiliate links for you to easily purchase items that are linked. I may earn a small commission from qualifying purchases but none of this costs you a thing so feel free to use the links! In addition, for some items, I have provided a special discount code for IBS Game Changers so be sure to use the code when you purchase an item to get the discount that has been arranged just for you.

More Deliciously Low FODMAP™ vegan recipes

Sauteed Red Chard and Pomegranate Salad (Low FODMAP)

10 Minutes prep • 10 Minutes cook • Low FODMAP • Gluten-free • Lactose-free • Vegan • Serves 4 • Ok to make ahead: Steps 1-3

When mother nature makes something so beautiful, you just have to find a way to experience it! This delicious dish combines the earthy richness of sautéed red chard with a burst of sweet pomegranate seeds delivering a full array of colors, textures, and flavors. And, while you can eat it warm right out of the pan, it will be at its most delicious once cooled. That means it’s a great make-ahead or bring-along dish. So, whether you're looking for a beautiful and hearty side dish or a nutritious vegetarian main, this salad is sure to please.

Ingredients

1 bunch Red Swiss chard (about 6 leaves)

2 tablespoons garlic-infused olive oil

1/4 teaspoon Kosher salt, more to taste

2 - 3 teaspoons lemon juice (about 1/2 lemon)

1/2 teaspoon black pepper

1/4 - 1/2 cup pomegranate arils (seeds)

Directions

(1) Prepare: Wash the chard and spin or pat it dry. Cut the stems apart from the chard leaves and chop the stems into 1/2-inch slices. Coarsely chop the leaves.

(2) Cook the chard: In a large skillet over medium heat, add the garlic-infused olive oil and heat until the oil is hot and shimmers. Add the chard stems and cook for 2 - 3 minutes, or until they begin to soften. Add the chard leaves and cook another 2 - 3 minutes until the leaves have softened. Add the salt, and several grinds of pepper, and sauté for 1 to 2 minutes, or until the leaves are wilted.

(3) Finish: Turn off the heat, squeeze the lemon juice over the chard, and toss. Sprinkle with pomegranate seeds. Let cool to room temperature or refrigerate until ready to serve.

(4) Plate and serve: I like this dish best the next day — after it has chilled and mellowed. But you may serve it warm right out of the pan if you prefer.

Eat and enjoy every bite because you can!

Recipe note: I use Diamond Crystal Kosher salt in all my recipes because it has a wonderful flat and crisp flake that tastes delicious. It is also the least salty salt available so you can use it more liberally as a seasoning than you can table salt or sea salt. If you use another type of salt, you may need to reduce the amount so it is not over-salted. 

Have a question you’d like to have answered? Email me at hello@ibsgamechanger.com

Link note: This post may contain affiliate links for you to easily purchase items that are linked. I may earn a small commission from qualifying purchases but none of this costs you a thing so feel free to use the links! In addition, for some items, I have provided a special discount code for IBS Game Changers so be sure to use the code when you purchase an item to get the discount that has been arranged just for you.

More Deliciously Low FODMAP™ vegetarian recipes

Oven-Roasted Winter Vegetables (Low FODMAP)

10 Minutes prep • 25 Minutes cook • Low FODMAP • Gluten-free • Vegetarian • Plant Forward • Serves 4 • Ok to make ahead: Steps 1 - 2

Roasting vegetables elevates their flavor and texture to new heights, requiring minimal seasoning to create a wonderfully delicious dish. In this recipe, I've incorporated nutritional yeast for added protein and a delightful cheesy undertone. Not only do roasted vegetables offer a diverse array of plant-based goodness, but they also seamlessly complement any meal. Plus, the convenience of cooking everything in one pan makes cleanup a breeze. Get ready to savor a dish that's not only delicious but also a breeze to prepare!

Ingredients

1/2 cup leek greens, chopped

2 cups broccoli florets, chopped

1 cup butternut squash, peeled, seeded and chopped

2 - 3 small golden beets, chopped

1 - 2 carrots, chopped

1 - 2 jalapeno peppers, seeds removed and chopped

1 small eggplant, chopped

3 tablespoons extra-virgin olive oil

1/2 teaspoon Kosher salt

1/ 2 teaspoon black pepper

3 tablespoons nutritional yeast

Directions

(1) Prepare: Preheat oven to 400 degrees F. Wash, peel, seed, and chop all the vegetables and put them in a roasting pan.

(2) Season: Drizzle with olive oil and toss well to combine. Add salt, pepper, and nutritional yeast and toss again to evenly coat the vegetables with the oil and seasonings.

(3) Cook: Put the pan in the oven and cook for 20 minutes. Stir/toss the vegetables and return to the oven for another 5 minutes or until all veggies are tender to your liking.

(4) Plate and serve: Serve warm a few extra grinds of pepper

Eat and enjoy every bite because you can!

Recipe note: I use Diamond Crystal Kosher salt in all my recipes because it has a wonderful flat and crisp flake that tastes delicious. It is also the least salty salt available so you can use it more liberally as a seasoning than you can table salt or sea salt. If you use another type of salt, you may need to reduce the amount so it is not over-salted. 

Have a question you’d like to have answered? Email me at hello@ibsgamechanger.com

Link note: This post may contain affiliate links for you to easily purchase items that are linked. I may earn a small commission from qualifying purchases but none of this costs you a thing so feel free to use the links! In addition, for some items, I have provided a special discount code for IBS Game Changers so be sure to use the code when you purchase an item to get the discount that has been arranged just for you.

More Deliciously Low FODMAP™ vegetarian recipes

Green Salad with Asian Vinaigrette (Low FODMAP)

15 Minutes prep • Low FODMAP • Gluten-free • Lactose-free • Vegetarian • Vegan • Serves 4 • Ok to make ahead: Steps 1-2

As Autumn sets in with its hearty feasts, it's a refreshing change of pace to balance the table with a simple, delightful salad. Elevate your salad experience by experimenting with diverse dressings. This uncomplicated dressing has the power to transform an ordinary green salad into something truly extraordinary.

Ingredients: Salad

3 cups lettuce (I combined red leaf and romaine)

3 Persian cucumbers, sliced

1 tomato (I use “on the vine” for the freshest taste)

1/2 avocado

2 ribs celery

2 tablespoons peanuts, chopped (optional for serving)

1 green onion, green part only, chopped for serving

Ingredients: Asian Vinaigrette

1/4 cup extra virgin olive oil

1 tablespoon toasted sesame oil

1/8 cup red wine vinegar

1-2 teaspoons seasoned rice vinegar

1/2 teaspoon Kosher salt

1/2 teaspoon black pepper

Directions

(1) Prepare the dressing: Combine all ingredients in a pint jar or small bowl. Shake or whisk to combine. Set aside.

(2) Prepare the lettuce: Wash, tear it into bite-size pieces, and spin dry the lettuce. If you’re not putting your salad together right away, put the clean lettuce in a plastic bag with a paper towel. Squeeze the air out of the bag and twist it to seal and keep the air out. Put the sealed bag in the refrigerator until you’re ready to assemble your salad. This will give you the most crisp and delicious lettuce possible! And it keeps for a couple of days so you can wash a bunch and store it this way and just use a little a time.

(3) Prepare the rest of the vegetables: Wash and slice the cucumbers (peeling them is optional), and wash and chop celery and tomatoes. Chop the peanuts and the green onion greens.

(4) Finish: Add lettuce to your salad bowl with the cucumber and tomato slices. Toss to combine. Chop or slice and add the avocado. Drizzle with the dressing. Toss once more just to combine. Sprinkle with chopped peanuts and green onions. And serve right away.

Eat and enjoy every bite because you can!

Recipe note: I use Diamond Crystal Kosher salt in all my recipes because it has a wonderful flat and crisp flake that tastes delicious. It is also the least salty salt available so you can use it more liberally as a seasoning than you can table salt or sea salt. If you use another type of salt, you may need to reduce the amount so it is not over-salted. 

Have a question you’d like to have answered? Email me at hello@ibsgamechanger.com

Link note: This post may contain affiliate links for you to easily purchase items that are linked. I may earn a small commission from qualifying purchases but none of this costs you a thing so feel free to use the links! In addition, for some items, I have provided a special discount code for IBS Game Changers so be sure to use the code when you purchase an item to get the discount that has been arranged just for you.

More Deliciously Low FODMAP™ salad recipes

Easy Sweet Potato Wedge Fries (Low FODMAP)

10 Minutes prep • 40 Minutes cook • Low FODMAP • Gluten-free • Dairy-free • Serves 4 • Ok to make ahead: Step 1

Many thanks to my sister Sarah for sharing this great and simple recipe. Crisp on the outside and creamy smooth on the inside, these sweet potato fries are a delicious addition to just about any meal! They are easy to make and use only four ingredients you probably already have in your pantry. They are delicious plain or you can dip them in low-FODMAP ketchup or BBQ Sauce. Add a sweet potato to your shopping list and enjoy these delicious wedge fries tonight! (Keep in mind the low FODMAP serving of sweet potato is about 1/2 cup so, even though these are delicious, don’t eat the whole potato yourself!)

Ingredients

1 sweet potato, cut into wedges

1 tablespoon extra-virgin olive oil

1 teaspoon Kosher salt

1/4 - 1/2 teaspoon Black pepper

Directions

(1) Prepare: Wash and cut sweet potato into wedges. Line a rimmed baking sheet with parchment paper. Preheat oven to 425 degrees F.

(2) Combine: Put the potato wedges in a bowl and drizzle them with olive oil. Toss well to coat. Spread out on parchment lined rimmed cookie sheet, slab side down, and with skin facing the same direction so you can keep track when flipping them over. Sprinkle lightly with salt and pepper.

(3) Bake: Bake for 20 minutes at 425 degrees F. Flip the potato wedges over and bake another 20 minutes, being careful not to burn.

(4) Plate and serve: Serve plain or with your favorite low-FODMAP ketchup or BBQ Sauce.

Eat and enjoy every bite because you can!

Recipe note: I use Diamond Crystal Kosher salt in all my recipes because it has a wonderful flat and crisp flake that tastes delicious. It is also the least salty salt available so you can use it more liberally as a seasoning than you can table salt or sea salt. If you use another type of salt, you may need to reduce the amount so it is not over-salted. 

Have a question you’d like to have answered? Email me at hello@ibsgamechanger.com

Link note: This post may contain affiliate links for you to easily purchase items that are linked. I may earn a small commission from qualifying purchases but none of this costs you a thing so feel free to use the links! In addition, for some items, I have provided a special discount code for IBS Game Changers so be sure to use the code when you purchase an item to get the discount that has been arranged just for you.

More Deliciously Low FODMAP™ side dish recipes

Roasted Vegetable Main Course (Low FODMAP)

20 Minutes prep • 25 Minutes cook • Low FODMAP • Gluten-free • Lactose-free • Vegetarian • Serves 4 • Ok to make ahead: Steps 1-5

Eating a broad variety of plants is important for the health of our gut biome. Roasting a combination of vegetables is a great way to get that variety in a delicious way (this recipe includes 14 different plants!) Roasting vegetables brings out a wonderful nutty sweetness you can’t get any other way. This recipe enhances that nutty flavor with seasoning that is a combination of macadamia nuts, sunflower seeds, and nutritional yeast that deliver an incredibly flavorful, protein-packed vegetarian main course the whole family will love. The combination of vegetables in this recipe is specifically selected to minimize FODMAP stacking (the different vegetables have differing FODMAP profiles). I have included a bit of cauliflower, but if you are sensitive to the FODMAP Mannitol, please sub this out.

Ingredients: Vegetables

2 tablespoons garlic-infused olive oil

1 leek, green part only, chopped

1 bunch green onions, green part only, chopped

2 cups broccoli florets (top part only)

1 cup cauliflower florets or chopped carrots (use cauliflower only if you can tolerate some mannitol)

1 cup Brussels sprouts, cut in half if they are large

2 large leaves kale, central stem removed and roughly chopped

2 small Japanese eggplant, sliced into 1/2-inch rounds

2 jalapeno peppers, seeded and chopped (optional but delicious without being hot)

2 small zucchini, diced

Ingredients: Seasoning

1/2 cup roasted and salted macadamia nuts

1/4 cup raw sunflower seeds

1/2 cup nutritional yeast

1/2 teaspoon Kosher salt

1/2 teaspoon black pepper

1 generous pinch of cayenne pepper (optional but adds a nice kick)

Directions

(1) Prepare: Preheat the oven to 400 degrees F. Cut the leaves from the stems of the kale and discard the stems. Wash and spin dry the leaves. Remove the seeds and chop the jalapeno (removing the seeds removes the heat!) Wash and chop the other vegetables. Note: If you are not including the cauliflower, please add 1 cup of broccoli, Brussels sprouts, and/or chopped carrots instead.

(2) Massage kale: Put kale leaves in a mixing bowl or in the roasting pan and drizzle 1 tablespoon of olive oil over them. Use your hands to massage the kale to soften it up and coat all the leaves with the oil. Add all other vegetables except the zucchini. Set aside.

(3) Prepare the seasoning: In your blender (or mini food processor) combine the macadamia nuts, sunflower seeds, 4 tablespoons of nutritional yeast, salt, pepper, and cayenne pepper. Blend/pulse for about 30 seconds until it turns into a fine meal. Scrape down the sides of the bowl if needed and pulse again to break down all the nuts.

(4) Combine: Sprinkle the seasoning mixture on the vegetables and toss well to distribute as the seasoning as evenly as possible.

(5) Cook: Spread the vegetables out in the roasting pan or rimmed baking sheet and bake for 15 minutes. Remove from the oven and toss the vegetables to ensure even baking. Add the zucchini. Toss again. Return to the oven and bake for 10 - 15 minutes more, or until vegetables are tender and starting to turn deep brown.

Make-ahead note: Once completely cooled, store leftovers in an airtight container for 2-3 days. They heat up very nicely in a 325-degree F oven for 15 minutes or in the microwave.

(6) Plate and serve: Serve as a vegetarian main course or side dish as is or top with a soft-boiled egg for even more protein.

Eat and enjoy every bite because you can!

Recipe note: I use Diamond Crystal Kosher salt in all my recipes because it has a wonderful flat and crisp flake that tastes delicious. It is also the least salty salt available so you can use it more liberally as a seasoning than you can table salt or sea salt. If you use another type of salt, you may need to reduce the amount so it is not over-salted. 

Have a question you’d like to have answered? Email me at hello@ibsgamechanger.com

Link note: This post may contain affiliate links for you to easily purchase items that are linked. I may earn a small commission from qualifying purchases but none of this costs you a thing so feel free to use the links! In addition, for some items, I have provided a special discount code for IBS Game Changers so be sure to use the code when you purchase an item to get the discount that has been arranged just for you.

More Deliciously Low FODMAP™ plant forward recipes

Rosemary Marcona Almonds (Low FODMAP)

5 Minutes prep • 5 Minutes cook • Low FODMAP • Gluten-free • Serves 4 - 6 • Ok to make ahead: Steps 1-3

Considering a low FODMAP serving of almonds is only 10 almonds, you want each one you eat to be delicious. These rosemary Marcona almonds will not disappoint you one bit. They aren’t just any almonds. They’re the most delicious almonds you can sink your teeth into. Marcona almonds are imported from Spain and the flavor is buttery, with a texture somewhere between a classic almond and macadamia nut. The higher fat content of the Marcona almonds helps explain the textural difference — tender-crunchy and moist. Combined with fresh rosemary and a bit of salt, they make the perfect addition to any cheese board or appetizer tray.

Ingredients

1 cup raw Marcona almonds

1-2 teaspoons extra virgin olive oil (I used Trader Joe’s)

2 tablespoons fresh rosemary, finely chopped

1/4 teaspoon Diamond Crystal Kosher salt

Directions

(1) Heat the oil: Heat a medium to large-size frying pan over medium-high heat. Add the oil.

(2) Add the rosemary: When the oil is hot, add the chopped rosemary. It will sizzle in the hot oil. Let it cook for about 30 seconds, stirring in the oil.

(3) Add the almonds: Add the almonds and toss and stir for about two minutes. Remove from heat.

(4) Finish: Sprinkle with salt. Stir again and let cool. Store in an airtight container for up to 2 weeks.

Eat and enjoy every bite because you can!

Recipe note: I use Diamond Crystal Kosher salt in all my recipes because it has a wonderful flat and crisp flake that tastes delicious. It is also the least salty salt available so you can use it more liberally as a seasoning than you can table salt or sea salt. If you use another type of salt, you may need to reduce the amount so it is not over-salted. 

Have a question you’d like to have answered? Email me at hello@ibsgamechanger.com

Link note: This post may contain affiliate links for you to easily purchase items that are linked. I may earn a small commission from qualifying purchases but none of this costs you a thing so feel free to use the links! In addition, for some items, I have provided a special discount code for IBS Game Changers so be sure to use the code when you purchase an item to get the discount that has been arranged just for you.

More Deliciously Low FODMAP™ appetizer recipes

Crispy “Cheesy” Keto Kale Chips (Low FODMAP)

10 Minutes prep • 20 Minutes cook • Low FODMAP • Gluten-free • Lactose-free • Vegan • Serves 5 • Ok to make ahead: Steps 1-6

I was having lunch at Sauce Whole Foods Cafe in Ashland, Oregon and they served the most delicious kale chips alongside the salad. So, of course, I had to attempt to recreate those kale chips in a low FODMAP version for you! These chips are delicious, crispy, and super flavorful with an almost “cheesy” taste (even though they are 100% dairy free.) This is a great twist on the classic kale chip recipe that I think you will love. These kale chips are not only a superfood (thanks to the kale), but they are also loaded with protein (thanks to the nuts and nutritional yeast used in the coating). They make a great appetizer, side, or even sprinkled on top of your favorite salad. I was truly tempted to eat them all they were so delicious.

Ingredients

One bunch kale (about 10 ounces of leaves after stripping the stalks)

2 tablespoons garlic-infused olive oil

1/4 cup roasted and salted macadamia nuts

2 tablespoons raw sunflower seeds

5 tablespoons nutritional yeast

1/4 teaspoon Kosher salt

1/4 teaspoon black pepper

1 generous pinch of cayenne pepper (optional but adds a nice kick)

Directions

(1) Prepare: Preheat the oven to 300 degrees F. Cut the leaves from the stems of the kale and discard the stems. Wash and spin dry the leaves then cut into bite-size pieces.

(2) Massage kale: Put kale leaves in a large mixing bowl and drizzle 2 tablespoons of olive oil over them. Use your hands to massage the kale to soften it up and coat all the leaves with the oil. Set aside.

(3) Prepare the “cheesy blend”: In your blender (or mini food processor) combine the macadamia nuts, sunflower seeds, nutritional yeast, salt, pepper, and cayenne pepper. Blend/pulse for about 30 seconds until it turns into a fine meal. Scrape down the sides of the bowl if needed and pulse again to break down all the nuts.

(4) Combine: Sprinkle the “cheesy blend” mixture on the kale and toss with your hands to distribute as evenly as possible, working it into the leaves until they are thoroughly coated.

(5) Prepare to cook the kale: Divide the kale between 2 large rimmed baking sheets and spread it into one layer, making sure the leaves aren’t overlapping so they can get extra crispy. You may need to bake them in two batches depending on the size of your baking sheets.

(6) Cook the kale: Bake for 15 minutes. Remove from the oven and toss/turn the kale to ensure even baking. Bake for 5-10 minutes more, or until chips are crispy and golden brown. Watch carefully to be sure they don’t burn!

(7) Serve: Let chips cool slightly before serving. Serve as an appetizer, a topping for your salad, or a side dish.

Make-ahead note: Once completely cooled, store leftovers in an airtight container for 2-3 days. They will get less crispy after 24 hours, so eat them as close to cooking as possible.

Eat and enjoy every bite because you can!

Recipe note: I use Diamond Crystal Kosher salt in all my recipes because it has a wonderful flat and crisp flake that tastes delicious. It is also the least salty salt available so you can use it more liberally as a seasoning than you can table salt or sea salt. If you use another type of salt, you may need to reduce the amount so it is not over-salted. 

Have a question you’d like to have answered? Email me at hello@ibsgamechanger.com

Link note: This post may contain affiliate links for you to easily purchase items that are linked. I may earn a small commission from qualifying purchases but none of this costs you a thing so feel free to use the links! In addition, for some items, I have provided a special discount code for IBS Game Changers so be sure to use the code when you purchase an item to get the discount that has been arranged just for you.

More Deliciously Low FODMAP™ vegetarian recipes

Provençal Olive Tapenade (Low FODMAP)

10 Minutes prep • Low FODMAP • Gluten-Free • Lactose-free • Vegetarian • Vegan • Makes 1.5 cups • Ok to make ahead: Steps 1-2

Ok all you olive lovers (Natalie I’m looking at you!), this one is for you! Originally created in Provence, France, I like to think of tapenade as the caviar of olives. Super quick to make and packed full of wonderful olive flavor, this olive topping or dip will be a great addition to your appetizer menu or charcuterie board. It is the perfect contrast when served with creamy dips, such as my Creamy Lemon Basil “Hummus” or Basil Caraway Cottage Cheese dip (recipe coming soon!). Love it too much to eat it only as an appetizer? Spread it on sandwiches, add it to your egg salad, top your grilled chicken, eat it with a spoon, be creative!

Ingredients

1 cup Castelvetrano olives (pitted), or other green olives you prefer, drained

1/2 cup Kalamata or Nicoise olives (pitted), drained

3 tablespoons Greek Garlic Fusion Olive Oil or any garlic-infused olive oil you like

1 tablespoon Meyer lemon-infused olive oil or other good flavored extra virgin olive oil

1 tablespoon capers, drained

1 tablespoon fresh-squeezed lemon juice

1/3 cup flat leaf parsley (or use regular parsley or basil), roughly chopped and large stems removed

Red pepper flakes (optional) for serving

Directions

(1) Prepare: Wash and roughly chop the parsley. Pit the olives if they are not already pitted.

(2) Make Tapenade: Put all ingredients (except red pepper flakes if using) into the bowl of your food processor. Pulse about 10 times then scrape down the sides of the bowl and pulse once or twice more.

(3) Plate and serve: Serve alongside cut veggies, gluten-free crackers, or my seed crackers. Also makes a great topper for sandwiches, deviled eggs, and even grilled chicken!

Optional Add-Ins: 3 - 4 sun-dried tomatoes, 1 teaspoon lemon zest, 1 tablespoon toasted pine nuts, 1/2 teaspoon Smoke N Sanity Essence of Garlic Salt (Use code IBSGC15 for 15% discount), 1 tablespoon pimentos, or other any other type of olives you like.

Eat and enjoy every bite because you can!

Have a question you’d like to have answered? Email me at hello@ibsgamechanger.com

Link note: This post may contain affiliate links for you to easily purchase items that are linked. I may earn a small commission from qualifying purchases but none of this costs you a thing so feel free to use the links! In addition, for some items, I have provided a special discount code for IBS Game Changers so be sure to use the code when you purchase an item to get the discount that has been arranged just for you.

More Deliciously Low FODMAP™ appetizer recipes

Creamy Lemon Basil “Hummus” (Low FODMAP)

25 Minutes prep • Low FODMAP • Gluten-free • Vegetarian • Makes 2 cups • Serving size 1/2 cup • Ok to make ahead: Steps 1-3

This dip is a great way to expand your low FODMAP food variety (keep the serving size in mind of course). Made with fresh basil, almonds, and macadamia nuts this delicious dip is similar to hummus but with a whole different flavor profile! It pairs perfectly with veggies, my seed crackers, or chips for dipping and it’s loaded with protein and flavor. It also makes an excellent sandwich spread paired with your favorite sandwich fixings. It makes a great vegan addition to the classic cheese and meat charcuterie board so there’s truly something for everyone.

This is an exclusive recipe just for recipe club members.

In addition to the two free recipes I create each week I am creating and delivering one very special recipe just for my recipe club members. If you’re not yet a member, I encourage you to join! Membership in the club includes access to the complete archive of recipes with filters so it can become your virtual low FODMAP cookbook plus, I am creating and delivering one special NEW recipe every week ONLY for recipe club members.

Your membership in the club helps me continue creating new, delicious, easy-to-make, low-FODMAP recipes just for you.

As always, all recipes will emphasize simple ingredients, easy preparation, and delicious low FODMAP results. Recipes will be for everything from main courses, salads, soups, side dishes, appetizers, desserts, sauces, breakfast and lunch, and even mocktails and cocktails. Everything you need to prepare fantastic low-FODMAP meals everyone will love.

Join the club. Let’s keep making delicious Low FODMAP meals together.

More Deliciously Low FODMAP™ appetizer recipes

Curried Tofu and Spinach Salad (Low FODMAP)

20 Minutes prep • Low FODMAP • Gluten-free • Lactose-free • Vegetarian • Serves 4 • Ok to make ahead: Steps 1-3

Esalen is an amazing place located on the Northern California Coast near Big Sur. Famous for their incredible retreats and workshops, they are also well known for their amazing food. This recipe for curried tofu was featured in their 2006 Esalen Cookbook by Charlie Cascio, and it’s so delicious, I had to share (with a few small modifications of my own of course). Firm tofu is crumbled, seasoned, and combined with crispy vegetables, crunchy seeds, and a delightful dressing. I added a bed of spinach dressed in a complementary dressing and the combination was fantastic. It’s quick to make and your gut will thank you for a meal as nourishing and flavorful as this.

Ingredients: Curried Tofu

1 pound extra-firm tofu, drained

1/2 cup sunflower seeds (roasted)

2 tablespoons freshly-squeezed lemon juice

1 teaspoon gluten-free, low-sodium soy sauce

2 tablespoons yellow curry powder

1 tablespoon cumin

1 1/2 teaspoons Kosher salt

2 teaspoons nutritional yeast

2 green onions (green part only) thinly sliced

1/2 cup grated carrots

1/2 cup finely diced celery

1/2 cup finely diced red bell pepper

1/2 cup finely chopped Kalamata olives (plus a few whole ones if you like)

1/2 cup minced flat-leaf parsley

1/4 teaspoon black pepper

Ingredients: Spinach Salad

2 cups baby spinach, washed and long stems removed

2 tablespoons white balsamic vinegar

2 tablespoons extra-virgin olive oil (plus extra for drizzling)

2 teaspoons gluten-free soy sauce

1/2 teaspoon curry powder

1/4 teaspoon black pepper

Directions

(1) Prepare the tofu: Remove the tofu from the package and set it on a plate with folded paper towels under it. Put another (heavy) plate on top and set the whole thing in the refrigerator. This will gradually press the extra water out of the tofu. Leave it there for a few minutes or a few hours, or overnight, depending on how much time you have.

(2) Roast the sunflower seeds: Meanwhile, put the sunflower seeds on a small rimmed baking sheet in a 375-degree F oven for 2-3 minutes until toasted and golden brown. Set aside.

(3) Crumble the tofu: You can cut the tofu into small cubes, or turn it into crumbles by breaking it up with your fingers, then using two knives or a pastry cutter to break it up into evenly-sized crumbles. Set aside.

(4) Make the dressing: In a small bowl, combine the lemon juice, soy sauce, curry powder, cumin, salt, and nutritional yeast.

(5) Assemble the salad: Add this to the crumbled tofu and toss well to combine. Add green onions, carrots, celery, peppers, olives, roasted sunflower seeds, and parsley. Toss together until well blended.

Make-ahead note: At this point, you may put the tofu in a covered container and keep it in the refrigerator for a few hours or overnight, until you’re ready to serve.

(5) Make the spinach salad: Combine dressing ingredients in a small jar and shake to blend. Toss the dressing with the spinach.

(6) Plate and serve: Serve on a bed of spinach salad. Sprinkle with toasted sunflower seeds and a bit of salt and pepper. If you like, drizzle with a bit more olive oil before serving.

Eat and enjoy every bite because you can!

Recipe note: I use Diamond Crystal Kosher salt in all my recipes because it has a wonderful flat and crisp flake that tastes delicious. It is also the least salty salt available so you can use it more liberally as a seasoning than you can table salt or sea salt. If you use another type of salt, you may need to reduce the amount so it is not over-salted.

Have a question you’d like to have answered? Email me at hello@ibsgamechangercom

Link note: This post may contain affiliate links for you to easily purchase items that are linked. I may earn a small commission from qualifying purchases but none of this costs you a thing so feel free to use the links! In addition, for some items, I have provided a special discount code for IBS Game Changers so be sure to use the code when you purchase an item to get the discount that has been arranged just for you.

More Deliciously Low FODMAP™ plant-forward recipes

Amazing Seed Crackers (Low FODMAP)

10 Minutes Prep • 50 Minutes Cook • Low FODMAP • Gluten-free • Dairy Free • Serving size 3 - 4 crackers • Ok to make ahead: Steps 1-4

I first had a version of these in Kenya where they are very creative in coming up with gluten-free menu items. When I returned home I had to create the recipe because I found I couldn’t live without them! These amazing seed crackers have become a staple of my diet and I eat them with cheese, nut or seed butter, or just plain. They pack a protein punch and are so delicious you’ll want to eat them every day. (Just don’t eat too many at once as they are also loaded with fiber.) Because I get many requests for this recipe and because I have updated the recipe over time, I am republishing with my updates.

Ingredients

1 cup raw sunflower seeds

1 cup raw pumpkin seeds

1/2 cup chia seeds (very important! This is what holds everything together)

1/2 cup flax seeds (whole)

1/4 cup flax seed meal

1/4 cup hemp seeds (optional)

1/4 cup sesame seeds (optional)

1/4 cup sliced almonds (optional)

1 1/2 cups water

1 1/2 tablespoons olive oil

2 tablespoons dried herbs of your choice (I used half thyme and half rosemary or all rosemary is also wonderful)

1 teaspoon cumin powder

1/4 teaspoon cayenne pepper

2 teaspoons Kosher salt

Other optional ingredients

2 tablespoons Smoke N Sanity Everything Bagel Seasoning

1/2 teaspoon (or more to taste) Red pepper flakes

1/2 teaspoon (or more to taste) Curry powder

Use your imagination!

Directions

(1) Prepare: Preheat oven to 325 degrees F. Lay parchment on two large-sized rimmed baking sheets.

(2) Mix ingredients: Combine all ingredients in a mixing bowl and stir well. Let sit (and stir a few times) for about 5 minutes until most of the liquid is absorbed.

(3) Prepare to bake: Spread half the mixture on each sheet and smooth out with a rubber spatula as EVENLY and thinly as you can. You want the entire amount to be as close to the same thickness as possible so you don’t overcook/undercook parts of your tray. (A thinner layer makes crispier crackers.)

(4) Bake: Bake for 45 – 50 minutes until crispy but not burned. Swap your pans from top to bottom in your oven halfway through baking. To check for doneness, bend the parchment up and see if the cracker cracks. If it bends instead of cracking, then cook it a few minutes longer. When cool, break into crackers and store in an air-tight container for up to 2 weeks.

(5) Troubleshooting: If your crackers are not the same thickness some sections may be a bit chewy while others are crisp. Break all the crisp parts into crackers and then put the thicker part back into the oven.

(6) Plate and serve: Eat them plain as a crisp and flavorful snack or serve them with your favorite nut butter, cheese, or even melted cheese.

Eat and enjoy every bite because you can!

Recipe note: I use Diamond Crystal Kosher salt in all my recipes because it has a wonderful flat and crisp flake that tastes delicious. It is also the least salty salt available so you can use it more liberally as a seasoning than you can table salt or sea salt. If you use another type of salt, you may need to reduce the amount so it is not over-salted. 

Original recipe inspired by David Kisevu, head chef, Giraffe Manor, Nairobi.

Link note: This post contains links for you to easily purchase items listed on the page. In some cases, we have provided a special discount code for IBS Game Changers so be sure to use it when you purchase an item to get the discount that has been arranged just for you! As an Amazon Associate, I earn a commission from qualifying Amazon purchases. 

More Deliciously Low FODMAP™ appetizer recipes

Mushroom Pilaf (Low FODMAP)

10 Minutes prep • 15 Minutes cook • Low FODMAP • Gluten-free • Lactose-free • Serves 4 • Ok to make ahead: Steps 1-3

This is a wonderful plant-forward substitute for rice or pasta to serve with a main course that wants a “bed” of something to be served on. It’s incredibly flavorful and loaded (of course) with plenty of good plant ingredients. You can adjust the seasoning to complement what you’re serving — going with lemon, butter, dill, and parsley for seafood or a more robust collection of rosemary, thyme, and sage to go with chicken or beef.

Ingredients

2 tablespoons garlic-infused olive oil

1 tablespoon butter (or you can use all olive oil if you are very sensitive to lactose)

1 teaspoon each dry rosemary, thyme, and sage

1 bunch green onions (green part only), chopped

1 large or 2 medium leeks (green part only), chopped

4 cups oyster mushrooms, chopped

2 stalks celery, with leaves, chopped

1/2 teaspoon Kosher salt and 1/2 teaspoon black pepper (or more to taste)

1/4 cup Pine nuts or chopped walnuts (or both!)

1/2 teaspoon red pepper flakes

Directions

(1) Prepare: Chop the leek greens, green onions, mushrooms, and celery.

(2) Cook the veggies: Heat the olive oil in a large skillet over medium-high heat. When the oil shimmers, add the seasonings and let them toast in the oil for about 30 seconds. Then add the green onion greens and leek greens and cook for a couple of minutes until tender. Stir in the mushrooms and celery and season with salt and pepper. Cook until the mushrooms are starting to brown, 7-10 minutes.

(3) Finish: Add the pine nuts or walnuts and red pepper flakes and cook for another minute or two. Taste and add more salt or pepper if needed.

Make-ahead note: At this point, you may let the vegetables cool, then reheat when you are near ready to serve.

(4) Plate and serve: Serve warm with a bit of butter melting into the top as a vegetarian main dish or top with whatever you like. Add a grind or two of red pepper flakes (here’s a nifty red pepper flake grinder.)

Eat and enjoy every bite because you can!

Recipe note: I use Diamond Crystal Kosher salt in all my recipes because it has a wonderful flat and crisp flake that tastes delicious. It is also the least salty salt available so you can use it more liberally as a seasoning than you can table salt or sea salt. If you use another type of salt, you may need to reduce the amount so it is not over-salted. 

Have a question you’d like to have answered? Email me at hello@ibsgamechanger.com

Link note: This post may contain affiliate links for you to easily purchase items that are linked. I may earn a small commission from qualifying purchases but none of this costs you a thing so feel free to use the links! In addition, for some items, I have provided a special discount code for IBS Game Changers so be sure to use the code when you purchase an item to get the discount that has been arranged just for you.

More Deliciously Low FODMAP™ plant forward recipes

Veggie Ceviche (Low FODMAP)

30 Minutes prep • Low FODMAP • Gluten-free • Lactose-free • Vegetarian • Vegan • Serves 4+ • Serving Size 2 cups • Ok to make ahead: Steps 1-3

I was traveling in Mexico recently and I encountered a menu item called “vegetable ceviche.” Of course, I had to order it so I could see what it was. It was delicious but had some ingredients that weren’t low FODMAP. So off to the kitchen I went to create my own version of this delightful salad and voila. Here it is. This salad is delicious, visually appealing, a great way to eat a rainbow of plants, and the best part is, it will keep (and still be delicious) for up to a week! You can be creative with the ingredients based on what you have on hand or what’s available in season. It’s wonderful on its own or as a refreshing side dish to grilled fish or meat. This salad is particularly nice alongside spicy grilled meat, such as my Cajun Creole Grilled Chicken, as it’s very refreshing and cooling.

This is an exclusive recipe just for recipe club members.

In addition to the two free recipes I create each week I am creating and delivering one very special recipe just for my recipe club members. If you’re not yet a member, I encourage you to join! Membership in the club includes access to the complete archive of recipes with filters so it can become your virtual low FODMAP cookbook plus, I am creating and delivering one special NEW recipe every week ONLY for recipe club members. And, for my true fans, I’ll be sharing behind-the-scenes content, and updates on the progress of the new cookbook.

Your membership in the club helps me continue creating new, delicious, easy-to-make, low FODMAP recipes just for you.

As always, all recipes will emphasize simple ingredients, easy preparation, and delicious low FODMAP results. Recipes will be for everything from main courses, salads, soups, side dishes, appetizers, desserts, sauces, breakfast and lunch, and even mocktails and cocktails. Everything you need to prepare fantastic low FODMAP meals everyone will love.

Join the club. Become a Patron. Let’s keep making delicious Low FODMAP meals together.

More Deliciously Low FODMAP™ salad recipes

Mushroom Veggie Bowl (Low FODMAP)

15 Minutes prep • 50 Minutes cook • Low FODMAP • Gluten-free • Lactose-free • Serves 4 • Ok to make ahead: Steps 1-4

So many fabulous veggies on a base of brown rice with the most delicious sauce to bring it all together. Who wouldn’t think this was a perfect meal? The sauteed oyster mushrooms add a ton of flavor and nutritional value. Serve it as shown, or mix it together and serve more like a salad. Either way it will be delicious, nutritious, and low FODMAP too.

Ingredients

1 cup short-grain brown rice, uncooked

2 tablespoons toasted sesame oil

2 cups (or more) oyster mushrooms, chopped

1/2 teaspoon Kosher salt

1/4 teaspoon black pepper

2 cups shredded cabbage

1 cup matchstick or grated carrots

1 cup shredded cucumbers (peeled)

1 cup shredded Jicama (peeled)

1/2 avocado, chopped

1 cup frozen edamame

4 cups baby spinach, stemmed

Green onion greens, microgreens, and sesame seeds, for serving

Ingredients: Dressing

1/4 cup olive oil

3 tablespoons toasted sesame oil

3 tablespoons seasoned rice vinegar

2-3 tablespoons maple syrup (according to your taste)

2 tablespoons miso

2 tablespoons gluten-free, low-sodium soy sauce

2 teaspoons fresh ginger, peeled and grated

1 teaspoon Smoke N Sanity Essence of Garlic Salt

Pinch cayenne pepper

Directions

(1) Prepare: Put the rice on to cook per package instructions. Chop the mushrooms.

(2) Cook the mushrooms: In a large skillet over medium heat, heat the oil. When hot, add the mushrooms. Toss in the hot oil and cook, stirring them around frequency, until starting to brown—which should take about 10 minutes.

(3) Prepare vegetables: While the mushrooms are browning, prep the remaining veggies. Cook/heat the edamame in hot water per package instructions.

(4) Make the dressing: place everything in a glass jar or blender and shake or blend until smooth.

(5) Plate and serve: Put a scope of warm rice in each bowl. Top with a handful of baby spinach. Divide the rest of the vegetables and arrange them over the top of the spinach layer. Top with scallions, microgreens, and sesame seeds. Drizzle the whole thing with dressing. Add a grind or two of black pepper if you like.

Eat and enjoy every bite because you can!

Recipe note: I use Diamond Crystal Kosher salt in all my recipes because it has a wonderful flat and crisp flake that tastes delicious. It is also the least salty salt available so you can use it more liberally as a seasoning than you can table salt or sea salt. If you use another type of salt, you may need to reduce the amount so it is not over-salted. 

Have a question you’d like to have answered? Email me at hello@ibsgamechanger.com

Link note: This post contains links for you to easily purchase items listed on the page. In some cases, we have provided a special discount code for IBS Game Changers so be sure to use it when you purchase an item to get the discount that has been arranged just for you! As an Amazon Associate, I earn a commission from qualifying Amazon purchases. 

More Deliciously Low FODMAP™ vegetarian recipes

Vegetarian Grain Bowl (Low FODMAP)

20 Minutes prep • 35 Minutes cook • Low FODMAP • Vegetarian • Gluten-free • Serves 4 • Ok to make ahead: Steps 1-3

This bowl is as delicious as it is beautiful! It’s a great meal to make when you’ve made a trip to the Farmer’s Market to find the best in-season vegetables. So don’t get too locked into the recipe if you have a different collection of fresh vegetables you can add roasted or raw. The combination of grains, seeds, and veggies makes this bowl hearty enough to serve as a vegetarian main course the whole table will love.

Ingredients: Dressing

1/2 cup extra virgin olive oil

1/4 cup fresh squeezed lemon juice

1 tablespoon Dijon mustard

Kosher salt and black pepper

Ingredients: Bowl

1 cup hulled millet, cooked per package instructions

1 cup quinoa, rinsed well and cooked per package instructions

2 heirloom tomatoes or a handful of heirloom cherry tomatoes, quartered or halved

2 cups greens such as arugula, baby kale, baby spinach, etc.

1 cup roasted vegetables (such as zucchini, broccoli florets, carrots, or beets)

1 watermelon radish, sliced thinly

4 red radishes, sliced thinly

4 Persian cucumbers, sliced thinly

1/2 Avocado, in slices, for serving

1/2 cup microgreens, for serving

4 tablespoons Pumpkin seeds, for serving

1/2 teaspoon Kosher salt and 1/2 teaspoon black pepper

Directions

(1) Prepare: Wash and cut up all vegetables. Make the dressing by putting all ingredients in a small jar. Shake to combine.

(2) Cook the grains: Cook millet and quinoa per package instructions.

(3) Roast vegetables: Preheat the oven to 425 degrees F. Roast any vegetables you plan to include by cutting into equal size pieces, drizzling with olive oil, salt, and pepper, and roasting until fork tender and starting to char. (As you plan your roasted vegetables, keep low FODMAP serving sizes in mind, beets, for example, are only two thin slices per person).

(4) Plate and serve: Put a scoop each of cooked millet and quinoa in each bowl (you can serve the grains warm or at room temperature). Add the greens. Drizzle with the lemon vinaigrette and stir to coat the greens and grains with the vinaigrette. Add the rest of the vegetables. Garnish with avocado, microgreens, pumpkin seeds, salt and pepper.

Eat and enjoy every bite because you can!

Recipe note: I use Diamond Crystal Kosher salt in all my recipes because it has a wonderful flat and crisp flake that tastes delicious. It is also the least salty salt available so you can use it more liberally as a seasoning than you can table salt or sea salt. If you use another type of salt, you may need to reduce the amount so it is not over-salted. 

Link note: This post contains links for you to easily purchase items listed on the page. In some cases, we have provided a special discount code for IBS Game Changers so be sure to use it when you purchase an item to get the discount that has been arranged just for you! As an Amazon Associate, I earn a commission from qualifying Amazon purchases. 

More Deliciously Low FODMAP™ vegetarian recipes

Coconut Tofu Veggie Bowl (Low FODMAP)

20 Minutes prep • 25 Minutes cook • Low FODMAP • Gluten-free • Lactose-free • Vegetarian • Serves 4 • Ok to make ahead: Steps 1-3

Crisp green beans, fresh basil, and coconut-crusted tofu blend wonderfully together for a fresh and tasty vegetarian bowl. The coconut influence is mild so don’t be afraid to try these flavors together. Serve with steamed rice or, even better, my Best Coconut Rice. The combination is delicious and the leftovers heat up nicely and taste great too.

Ingredients: Tofu

14-ounce block extra-firm tofu

1 teaspoon Kosher salt

3 tablespoons garlic-infused olive oil (divided)

1/4 cup unsweetened shredded coconut

8 ounces green beans (15 beans is low FODMAP)

1 inch piece of fresh ginger, peeled and chopped

1 bunch basil (1 cup chopped)

1 cup (raw) Jasmine rice, rinsed and cooked in coconut milk in place of water (or make my Best Coconut Rice)

Kosher salt to taste

Ingredients: Sauce

1 & 1/2 tablespoons gluten-free soy sauce (plus more for serving)

1 teaspoon rice vinegar

2 teaspoons brown sugar (light or dark is fine)

Juice of 1/2 lime (cut the other half in wedges for serving)

1/2 - 1 teaspoon red pepper flakes (optional)

Directions

(1) Prepare tofu: Drain one 14-oz. block of extra-firm tofu by putting it on a plate with a folded tea towel or paper towels under and on top of the block, then putting something heavy (I use a cast-iron frying pan) on top. Let sit that way for 30 minutes or more.

(2) Prepare vegetables: Trim ends from green beans and cut into bite-size pieces. Peel a one-inch piece of fresh ginger and coarsely chop. Very coarsely chop basil leaves from 1 bunch of basil to measure one loosely packed cup. Set green beans, ginger, and basil aside.

(3) Make sauce: In a small jar or bowl, combine 1 & 1/2 tablespoons gluten-free soy sauce, 2 teaspoons light or dark brown sugar, 1 teaspoon rice vinegar, 1 tablespoon water, and red pepper flakes (if using). Cut lime in half and squeeze juice from 1/2 into sauce mixture and shake to combine. Set aside. Cut remaining lime half into wedges and set aside for serving.

Make-ahead note: At this point, you can leave the vegetables, tofu, and sauce in the refrigerator until you’re ready to cook.

(4) Season tofu: Once drained, slice the tofu into 1/2 inch thick pieces. Season both sides of each slice lightly with kosher salt.

(5) Cook rice: Per package instructions but substitute coconut milk for 1/2 the water. Or, even better, make my Best Coconut Rice.

(6) Cook fofu: Heat 2 tablespoons garlic-infused olive oil in a large nonstick skillet over medium-high. Arrange drained tofu in the hot pan in a single layer. Cook, undisturbed, until golden brown on the underside, about 4 minutes. Turn over and cook until other sides are golden brown, about 4 more minutes. Sprinkle 1/4 cup unsweetened shredded coconut over tofu and cook, turning often to prevent burning, until tofu is coated and coconut is toasted, about 2 minutes. Transfer to a rimmed baking sheet; season lightly with salt.

(7) Cook vegetables: Heat the remaining 1 tablespoon garlic-infused olive oil over medium-high heat. Add prepared green beans and toss to coat; season lightly with about 1/4 teaspoon salt. Cook, stirring, for about 30 seconds. Reduce heat to medium, and add 1 tablespoon water, and cover the pan. Cook until beans are crisp-tender, about 3 minutes. Uncover the pan and add reserved ginger. Cook, stirring, until fragrant, about 30 seconds. Return tofu to the pan and add reserved sauce. Cook, tossing gently until sauce is nearly evaporated, about 30 seconds.

(8) Finish: Remove from heat, add the chopped basil and gently toss to mix in.

(9) Plate and serve: Divide rice among bowls; top with the vegetables and layer on a slice or two of tofu. Serve with reserved lime wedges and additional gluten-free soy sauce.

Eat and enjoy every bite because you can!

Recipe note: I use Diamond Crystal Kosher salt in all my recipes because it has a wonderful flat and crisp flake that tastes delicious. It is also the least salty salt available so you can use it more liberally as a seasoning than you can table salt or sea salt. If you use another type of salt, you may need to reduce the amount so it is not over-salted. 

Link note: This post contains links for you to easily purchase items listed on the page. In some cases, we have provided a special discount code for IBS Game Changers so be sure to use it when you purchase an item to get the discount that has been arranged just for you! As an Amazon Associate, I earn a commission from qualifying Amazon purchases. 

More Deliciously Low FODMAP™ bowl recipes

Crispy Tikka Masala Tofu Bowl (low FODMAP)

15 Minutes prep • 45 Minutes cook • Low FODMAP • Gluten-Free • Lactose-Free • Vegetarian • Vegan • Serves 2 - 4 • Ok to make-ahead: Steps 1 - 2

Fresh flavors and colors and crispy tofu blend together in this delicious bowl with a creamy, lightly spicy, Tikka Masala sauce. I served it over brown rice but you could use quinoa, white rice, or even polenta. Your vegetarian and vegan friends will love it and so will the rest of the table. It’s hearty and flavorful and features 12 different plants to delight your gut biome. It heats up nicely in the microwave so make a little extra and save it for lunch.

Ingredients: Sauce

1 tablespoon garlic-infused olive oil

1 bunch green onions, green part only, chopped

2 tablespoons Smoke N Sanity Tikka Masala seasoning (use code IBSGC10 for 10% discount)

1 teaspoon ground cumin

1 can coconut milk

Juice of 1/2 lemon

1/2 cup cilantro, chopped (or use 1/4 cup chopped chives if you’re not a fan of cilantro)

Kosher salt and black pepper

2 small zucchini and 1 summer squash, cubed

Ingredients: Tofu

1/2 cup corn starch

1/4 cup white sesame seeds

1 teaspoon Kosher salt

2 tablespoons garlic-infused olive oil

1 package firm or extra-firm tofu, drained

Ingredients: Bowl

1 cup white rice or brown rice, rinsed and cooked per package instructions in low FODMAP chicken broth (use code IBSGC15 for 15% discount) or water

For serving:

1 carrot, grated

2 radishes, sliced

1/2 cup cilantro or chives, chopped

1/2 cup microgreens (optional)

Directions

(1) Prepare: Drain the tofu and set it on a rimmed dish lined with paper towels. Cover with paper towels and set a cast-iron frying pan or another heavy object on top of the block of tofu to press the water out. Let sit for about 30 minutes. Chop the radish and grate the carrot.

(2) Cook the rice: Rinse and cook the rice per package instructions. I like to cook it in chicken broth instead of water, but either one is delicious and, of course, if you’re making it vegetarian, don’t use chicken broth!

(3) Dredge the tofu: Put the cornstarch, sesame seeds, salt, and pepper on a plate and mix together. Cut the drained tofu into cubes. Toss the cubes in the cornstarch mixture covering all sides of each cube.

(4) Cook the tofu: Heat the olive oil in a medium skillet. When hot, add the tofu all in one layer. Cook until browned, then flip each piece of tofu over. Cook again until brown, then flip to another side until all 4 sides are browned and crisp.

(5) Prepare the sauce: Heat the olive oil in a medium skillet. When hot, add the chopped green onions. Cook for about a minute, then add the Tikka Masala and the ground cumin. Cook for about 30 seconds, then add the coconut milk. Stir to blend, add the cubed summer squash and zucchini, and simmer for about 5 minutes. Then add the lemon juice and cilantro or chives. Stir, taste, and add salt and pepper to your liking.

(6) Plate and serve: Put a scoop of rice on each plate or bowl. Ladle over the sauce with the summer squash and zucchini. Add a scoop of crispy tofu. Drizzle over a bit more sauce. Add the carrot and radishes around the edge and sprinkle the microgreens (or chopped cilantro or green onions) over the top.

Eat and enjoy every bite because you can!

Recipe note: I use Diamond Crystal Kosher salt in all my recipes because it has a wonderful flat and crisp flake that tastes delicious. It is also the least salty salt available so you can use it more liberally as a seasoning than you can table salt or sea salt. If you use another type of salt, you may need to reduce the amount so it is not over-salted. 

Link note: This post contains links for you to easily purchase items listed on the page. In some cases, we have provided a special discount code for IBS Game Changers so be sure to use it when you purchase an item to get the discount that has been arranged just for you! As an Amazon Associate, I earn a commission from qualifying Amazon purchases. 

More Deliciously Low FODMAP™ main course recipes

Target 30 Greens and Potato Salad (low FODMAP)

20 Minutes prep • Low FODMAP • Gluten-free • Lactose-free • Vegetarian • Vegan • Serves 4 • Ok to make ahead: Steps 1 - 4

Here’s another salad in my series of Target 30 recipes. What’s Target 30 you say? For the optimal health of your gut biome, the latest recommendation is to eat 30 different plant-based foods every week. Learn more about that in this very interesting article here. That doesn’t mean you stuff yourself with salad all day every day. It’s not volume, it’s variety that makes your gut biome so happy. Plants include nuts, seeds, herbs, spices, fruits, vegetables, and even oils. Potatoes are plants so they count too! As you all know if you’ve been here a while, I love salad! This latest salad is one more great way to pack plants into your diet in a delicious way!

Become a Patron!

This is an exclusive recipe just for recipe club members.

In addition to the two free recipes I create each week I am creating and delivering one very special recipe just for my recipe club members. If you’re not yet a member, I encourage you to join! Membership in the club includes access to the complete archive of recipes with filters so it can become your virtual low FODMAP cookbook plus, I am creating and delivering one special NEW recipe every week ONLY for recipe club members. And, for my true fans, I’ll be sharing behind-the-scenes content, and updates on the progress of the new cookbook.

Your membership in the club helps me continue creating new, delicious, easy-to-make, low FODMAP recipes just for you.

As always, all recipes will emphasize simple ingredients, easy preparation, and delicious low FODMAP results. Recipes will be for everything from main courses, salads, soups, side dishes, appetizers, desserts, sauces, breakfast and lunch, and even mocktails and cocktails. Everything you need to prepare fantastic low FODMAP meals everyone will love.

Join the club. Become a Patron. Let’s keep making delicious Low FODMAP meals together.

Become a Patron!

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